Health Benefits of Orange Juice: Orange juice is popular all over the world. According to surveys, it is the world’s most popular fruit juice. Every year, approximately 1.6 billion metric tonnes of this beverage are manufactured. In addition to purchasing orange juice in a variety of flavours at supermarkets, you can squeeze your own orange juice by hand or with an electric juicer.
Although orange juice contains many beneficial nutrients, the most important of which is Vitamin C, you should consider the amount of sugar in each serving. You may want to limit your intake or choose a 100% fruit juice version with no added sugar.
One cup of fresh orange juice contains the following nutrients:
- Calories: 112
- Protein: 2 grams
- Fat: 0 grams
- Carbohydrates: 26 grams
- Fiber: 0 grams
- Sugar: 21 grams
Orange juice contains a lot of:
- Vitamin C
- Vitamin A
Orange juice with pulp is high in fibre. Fiber has been shown in studies to help the body maintain digestive health and may reduce your risk of conditions such as diabetes, heart disease, and some types of cancer.
Potential Health Benefits of Orange Juice
Orange juice is nutritious, but because of its high sugar content, it should be consumed in moderation.
According to research, drinking orange juice in moderation can have a variety of potential health benefits, including:
Immune System Aid
Orange juice is a good source of vitamin C, with one cup providing twice the daily value. Vitamin C boosts your immune system and may help you fight off the common cold.
Reducing the Risk of Birth Defects
Orange juice contains folate, which promotes healthy foetal development. To prevent neural tube defects, the Centers for Disease Control and Prevention (CDC) recommends that pregnant women consume at least 400 mcg of folate or folic acid per day.
Kidney Stones are less likely to form
Orange juice has a high potassium citrate content. This nutrient binds to the calcium in urine, reducing the likelihood of kidney stones forming.
Orange Juice Consumption May Pose Risks
Orange juice is high in a variety of vitamins and minerals. However, orange juice, like all juices, contains a significant amount of sugar, which can raise blood sugar levels. Increased blood sugar levels can be dangerous for people who suffer from hypoglycemic symptoms such as dizziness when they consume sugar too quickly.
The high sugar concentration in orange juice, particularly orange juice with added sugar, makes it a high calorie beverage. Low calorie, dense foods are more effective for people trying to lose weight on a low calorie diet.
Alternatives that are healthier
Look for orange juice that has no added sugar. Consider using high-pulp orange juice, which contains more fibre. You can even find orange juice fortified with extra calcium and vitamin D, which does not occur naturally in orange juice.
Orange Juice Recipe:
Orange juice is a bright and sweet beverage that is delicious on its own or in your favourite drink recipes. Even if you don’t have a standing juicer, making freshly squeezed orange juice at home is simple. Here are step-by-step instructions for making orange juice with a blender or mixer.
Not only are fresh oranges delicious, but drinking them raw as a juice is a great way to get the most nutrients from the fruit. Each sip contains vitamin C, vitamin A, and a trace of fibre.
If you have an electric juicer, making a healthy glass of almost any juice is practically effortless. However, if you’re like me and don’t have a standing juicer, you might be hesitant to squeeze oranges at home. I’m here to show you how simple it is to make orange juice in a mixer or blender – no special countertop equipment required!
Simply blend peeled orange segments with or without sugar and/or lemon juice, strain, and serve! The orange juice is delicious on its own, but it can also be used to make mocktails, smoothies, and baked goods and desserts.
Orange Juice Preparation
1 Peel the oranges first. The pith and white layers of the orange segments must be removed.
2 If you prefer it cold, place them in a bowl and chill in the refrigerator for 20 to 30 minutes before blending. Once the orange segments are ready, place them in a mixie or blender jar.
It will also help keep the juice tasting fresher for a little longer if you plan to chill it before drinking.
3 Run the mixer or blender for a few seconds on low to medium speed, until the mixture becomes pulpy and the oranges are crushed.
However, avoid over-blending because we only need to crush the segments and not pulverise the seeds. You can also use the mixer or blender’s pulse function.
4 Pour the juice into a strainer over a bowl. You can use a mesh strainer or a juice strainer.
5 To help strain the juice, press and move the pulp around with a spoon. Continue doing so until all of the juice has been strained into the bowl.
6 After straining out all of the juice, you should only have the stringy pulp left. The pulp must be discarded because it is bitter, or it can be added to your compost.
7 Serve orange juice immediately in two tall glasses.
Also Read: Benefits of Spinach Juice